The Executive Workout

If you are like many of my professional clients, the amount of time you have available to work out is limited. Between meetings, traveling, and family there is little time left over for you to improve your health and fitness. Being this crunched for time, it is important to get all you can out of every minute you have in the gym.

In a perfect world we would all have two hours set aside each day to work out, but that’s not realistic for most of us. When we are limited on the time we have to work out, we need to take advantage of the time we do have by performing as many multi-joint exercises as we can. These exercises are great because they allow us to work multiple muscles groups at once, saving valuable time – not to mention these exercises also tend to be more beneficial for gaining muscle and strength.

 

The Workout

Below you will find a 12-week program that offers three exercises a workout, three times a week, for 30 minutes a piece.

There is nothing pretty about this training program. Every set is designed to push your body to the point of failure. When you only have 30 minutes to work out you do not have time for complicated set-ups and a large amount of volume – you need to get in, go to work, and get out.

Prior to starting each session, it is highly recommended to spend 10-15 minutes warming up the body, to ensure it is prepared to handle the stress of the workout.
 

Phase 1 (week 1-3)

Day 1:

1. Goblet Squat – 3 sets, 10-12 reps

2a. Overhead Press – 3 sets, 10-12 reps
2b. Seated Pull Down – 3 sets, 10-12 reps

Day 2:

1. Deadlift – 3 sets, 8 reps

2a. Bench Press – 3 sets, 8-10 reps
2b. Inverted Row – 3 sets, 8-10 reps

Day 3:

1. Reverse Lunge – 3 sets, 10 reps

2a. Alternating DB Bench Press – 3 sets, 8 reps/arm
2b. Bent Over Single Arm Row – 3 sets, 12 reps
 

Phase 2 (week 4-7)

Day 1:

1. Squat – 3-4 sets, 6-8 reps

2a. Overhead Press – 3 sets, 6-8 reps
2b. Pull Up – 3 sets, failure

Day 2:

1. Deadlift – 3-4 sets, 3 reps

2a. Bench Press – 3 sets, 4-6 reps
2b. Chest Supported Row – 3 sets, 6-8 reps

Day 3:

1. Rear Foot Elevated Split Squat – 3-4 sets, 8 reps

2a. DB Bench Press – 3 sets, 8-10 reps
2b. Bent Over Single Arm Row – 3 sets, 8-10 reps

 

Deload (week 8)

(Repeat phase 1)

 

Phase 3 (week 9-12)

Day 1:

1. Squat – 4 sets, 5,3,1,8 reps

2a. Overhead Press – 3 sets, 4-6 reps
2b. Pull Up – 3 sets, failure

Day 2:

1. Deadlift – 1 set, 1 rep

2. Deadlift – 3 sets, 3 reps

3a. Bench Press – 3 sets, 3 reps
3b. Chest Supported Row – 3 sets, 6-8 reps

Day 3:

1. Rear Foot Elevated Split Squat – 4 sets, 5 reps

2a. DB Bench Press – 3 sets, 6-8 reps
2b. Bent Over Single Arm Row – 3 sets, 8-10 reps